08/04/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

2 Rounds

10 Squats W/ Hip Circle (:03 Pause at bottom of squat)

10 Clam Shells (w/ Hip Circle; per side)

10 Reverse Lunges (w/ Hip Circle; Per side)

10 Scap Pull Ups

:30 Hand Stand Hold or Plank Hold

C2 Mash

Metcon (No Measure)

With a running clock

@ 0:00

Kipping Practice

9:00 Alt EMOM

Min 1: :30 Hollow Rocks

Min 2: :30 Super Man

Min 3: 5-10 Bar Taps (Aggressive Kips w/out pull)
(Note: If kip is efficient perform 5-10 bar taps for sets 1/2 and then 5-10 kipping pull ups or CTB for set 3)

Metcon (AMRAP – Reps)

@ 15:00

5:00 AMRAP

1..2..3..4..5..6..7..8…..

Hanging Knee Raise

Burpees

RX+

HKR = T2B
(Note: Divide work as needed)

Metcon (AMRAP – Reps)

@ 21:00

5:00 AMRAP

1..2..3..4..5..6..7..8…..

Hang Power Cleans (95/65)

HRPU

RX+

PC = 135/95

HRPU = Ring Dips
(Note: Alt each round)

Metcon (AMRAP – Rounds and Reps)

@ 27:00

5:00 AMRAP

10 DL (95/65)

10 Bar Facing Burpees

RX+

DL = (135/95)

Mobility

2:00 Russian Baby Maker

08/03/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

1/2 Lap Forward + 1/2 Lap Backward Monster Walk w/ Hip Circle

1/2 Lap Left + 1/2 Lap Right Monster Walk w/ Hip Circle

+

1 Round

10 Powell Raises (per arm)

10 DB Ext Rotations (per arm)

10 Bottoms Up KB Press

+

2 Rounds

Super Friend Front Rack Drill

(5 Deeps Breaths while friend assists front rack position)

Weightlifting

Tech Work

Then….

Every 2:00 for 10:00 (5 Sets)

Clean DL + Clean + Front Squat + S20 1.1

(Note: Rest :10 between complexes)

(Note: Suggested load 80-85+%)

Clean DL + Clean + Front Squat + S20

Clean + Front Squat + S20

Conditioning

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP

8 Russian KBS (1.5/1)

10 Box Jump (24/20)

12 Burpees

200m Sprint

Mobility

2:00 Standing Straddle

(Use a box or WB to help support if necessay)

08/02/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

Lap Walking Lunges w/ Rotation

Lap Frankensteins w/ Toe Touch

Lap Walking Quad

Lap Lateral Lunges

+

5:00 EMOM

Min 1: :30 Tricep Smash on Barbell (per arm)

Min 2: :45 Sink Mobilization from Barbell

Min 3: :30 Bully Stretch (from rig) (per arm)

Min 4: :30 Prone Shoulder Opener (per arm)

Min 5: 5 Plank Push Ups

Accessory Work

Barbell Bicep Curl (Every :90 for 6:00 (4 Sets))

4-5 Barbell Curls @4142

(Note: :04 Up/:02 Pause/:04 Negative/:01 Pause)

Weightlifting

Close Grip Bench (Every 2:00 for 8:00 (4 Sets))

4 CGBP @ 21X3

(Note: :02 Dow/:01 Pause/Explode Up/:03 Pause @ Lockout)

(Note: Use 85-90% of HS)

Conditioning

Metcon (Time)

For Time

5.4.3.2.1

100m Shuttle Sprints

C&J (95/65)

RX+

(135/95)

Mobility

:90 Couch Stretch (per leg)